Top Omega 3 Fat Food Sources

Omega 3 fats are important for your health but they cannot be produced by your body.  So, you need to get these healthy fats from food or supplements like krill oil.  Listed below are foods high in Omega 3 fats.

Research proves that omega 3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. 

Sources of Omega 3 Fatty Acids:

  • Seafood is the largest source of omega 3 fatty acids which includes fish such as tuna, salmon and halibut, and other sea foods including algae and krill.
  • Walnuts, soy foods, pumpkin seeds and canola (rapeseed) oil are other sources of omega-3 fats.
  • Dark-green, leafy vegetables like spinach and romaine lettuce are high in omega-3s too.
  • Apart from these, fruits such as melons, black berries and pomegranates contain omega 3s in high concentrations.
World’s Healthiest Foods ranked as quality sources of omega-3 fats
Food
Serving
Size
Cals
Amount
(g)
DV
(%)
Nutrient
Density
World’s
Healthiest
Foods Rating
Flax Seeds, ground
2 tbs
74.8
3.19
132.9
32.0
excellent
Walnuts
0.25 cup
163.5
2.27
94.6
10.4
excellent
Salmon
4 oz-wt
244.9
1.47
61.2
4.5
very good
Sardines
3.20 oz-wt
188.7
1.34
55.8
5.3
very good
Beef, grass-fed
4 oz
175.0
1.10
45.8
4.7
very good
Cloves
2 tsp
13.6
0.18
7.5
9.9
very good
Soybeans
1 cup cooked
297.6
1.03
42.9
2.6
good
Halibut
4 oz-wt
158.8
0.62
25.8
2.9
good
Scallops
4 oz-wt
127.0
0.41
17.1
2.4
good
Shrimp
4 oz-wt
112.3
0.37
15.4
2.5
good
Tofu
4 oz-wt
86.2
0.36
15.0
3.1
good
Tuna
4 oz-wt
157.6
0.33
13.8
1.6
good
Cod
4 oz-wt
119.1
0.32
13.3
2.0
good
Winter Squash
1 cup baked
75.8
0.19
7.9
1.9
good
Collard Greens
1 cup cooked
49.4
0.18
7.5
2.7
good
Spinach
1 cup cooked
41.4
0.17
7.1
3.1
good
Raspberries
1 cup
64.0
0.15
6.2
1.8
good
Kale
1 cup cooked
36.4
0.13
5.4
2.7
good
Mustard Seeds
2 tsp
20.3
0.11
4.6
4.1
good
Romaine Lettuce
2 cups
16.0
0.11
4.6
5.2
good
Turnip Greens
1 cup cooked
28.8
0.09
3.8
2.3
good
Strawberries
1 cup
46.1
0.09
3.8
1.5
good
Brussels Sprouts
1 cup raw
37.8
0.09
3.8
1.8
good
Miso
1 tbs
34.2
0.08
3.3
1.8
good
Green Beans
1 cup raw
31.0
0.07
2.9
1.7
good
Squash
1 cup raw
18.1
0.06
2.5
2.5
good

Cathering Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!


Mark Dilworth, BA, PES


About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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